Comparing Nutrients in 300 calories Strawberry Banana ODWALLA Fruit Juice Smoothie VS Green Plantains

Weight per 300 calories

• Strawberry Banana ODWALLA Fruit Juice Smoothie: 625g
• Green Plantains: 197g

Raw Green Plantains have 3.2 times more energy per unit of mass than Strawberry Banana ODWALLA Fruit Juice Smoothie, which is above average in comparison to other foods. Strawberry Banana ODWALLA Fruit Juice Smoothie having low energy density.

Which food has more nutrients per 300 calories - Strawberry Banana ODWALLA Fruit Juice Smoothie or Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Strawberry Banana ODWALLA Fruit Juice Smoothie	4%	6%	90%
Green Plantains	3%	0%	97%

Macro Nutrients

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.088g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	85.3% 62g	6.23% 4.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	33% 24g	2.78% 2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 16g	% 2.15g	g per day for Men 19-50 years
Sucrose	% 21.8g	% 0.36g	g per day for Men 19-50 years
Fiber	9.87% 3.75g	11.4% 4.34g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	4.4% 2.47g	56g per day for Men 19-50 years

Vitamins

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Vitamin A	7.64% 68.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47% 188μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	267% 240mg	44.3% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	372% 56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberry Banana ODWALLA Fruit Juice Smoothie	Green Plantains	Recommended Dietary Allowance
Calcium	6.25% 62.5mg	0.39% 3.95mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.6% 1.25mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	19.3% 81mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	9.35% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	8.74% 61mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.83% 12.5mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.23% 0.36mg	11mg per day for Men 19-50 years
Water	15% 548g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Strawberry Banana ODWALLA Fruit Juice Smoothie vs Green Plantains:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 6 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 300 calories for Strawberry Banana ODWALLA Fruit Juice Smoothie vs Green Plantains:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 15.8 times more Calcium, 5.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Zinc and 4.5 times more Water than Raw Green Plantains.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Green Plantains have similar amounts of Copper, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Strawberry Banana ODWALLA Fruit Juice Smoothie has 5.3 times more Omega 3, 13.7 times more Sugars, 11.9 times more Fructose and 1.3 times more Protein than Raw Green Plantains.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie and Raw Green Plantains have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Strawberry Banana ODWALLA Fruit Juice Smoothie as well as Raw Green Plantains have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.